10 rounds

100-m Run
10 Pike Push-up
10 Pike Hold

Scoring

Time to complete the workout

Scaling

Run: Decrease the distance as needed.
* Ideally, keep the distance the same and reduce the total rounds to 7 or 8 if needed.

Pike push-up: Reduce the angle of your body. Then, scale to a push-up and it’s various scalings.
Pike hold: Scale as needed to a plank hold.

WOD Goal

The goal is to go straight from the run into the push presses and then without putting the dumbbells down, straight into the 10 sec hold. Everyone should be able to hold the dumbbells for 10sec without putting it down. Some people will be limited by your mobility. You should use a lighter load for both the push presses and the hold, or perform a one arm hold/dble hold instead.

There is no penalty for putting the dumbbells down during the push presses and hold, but try hold on to the dumbbells for the whole time, since you will get rest after this.
Each round should take no longer than 90 sec.-2 minutes. We have allocated up to 20 min to get it done. Top athletes will be able to complete the workout sub 15 minutes.

We are almost into July. These first two days of the week will be our last sessions of project inversion, as well as our offering of the unloaded version.
Today we have a combo of running and pressing. The workout is intended to be around 10-15 minutes. The volume per round is low to ensure the same intensity is maintained throughout the workout. The limiting factor will be the overhead hold, which is why we kept it short. Most athletes should be able to maintain the hold unbroken for the full 10 rounds.
NOTE: The hold is 10 sec. accumulative time. It needs to be done straight after the push presses. If you need to put it down during the 10 sec, your timer should pause and when you pick it back up again, you can resume your time. It is done with both dumbbells overhead.

10 rounds

100-m Run
10 DB Push Press
10 sec. DB Hold overhead

Scoring

Time to complete the workout

Scaling

Run: Decrease the distance as needed.
* Ideally, keep the distance the same and reduce the total rounds to 7 or 8 if needed.
Push press: Scale as needed. You should be able to perform 10 reps unbroken + the hold easily when fresh.
DB Hold: Ideally use the same load as the push press, but if you are so limited, you can try using a double hold with both hands on one dumbbell, or a one arm hold using a single dumbbell.

WOD Goal

The goal is to go straight from the run into the push presses and then without putting the dumbbells down, straight into the 10 sec hold. Everyone should be able to hold the dumbbells for 10sec without putting it down. Some people will be limited by your mobility. You should use a lighter load for both the push presses and the hold, or perform a one arm hold/dble hold instead.

There is no penalty for putting the dumbbells down during the push presses and hold, but try hold on to the dumbbells for the whole time, since you will get rest after this.
Each round should take no longer than 90 sec.-2 minutes. We have allocated up to 20 min to get it done. Top athletes will be able to complete the workout sub 15 minutes.

We are almost into July. These first two days of the week will be our last sessions of project inversion, as well as our offering of the unloaded version.
Today we have a combo of running and pressing. The workout is intended to be around 10-15 minutes. The volume per round is low to ensure the same intensity is maintained throughout the workout. The limiting factor will be the overhead hold, which is why we kept it short. Most athletes should be able to maintain the hold unbroken for the full 10 rounds.
NOTE: The hold is 10 sec. accumulative time. It needs to be done straight after the push presses. If you need to put it down during the 10 sec, your timer should pause and when you pick it back up again, you can resume your time. It is done with both dumbbells overhead.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.